plan een intake

Programming week 50

Monday 9 December

Warming Up

1-2 RFQ:

  • 5/5 World’s Greatest Stretch
  • 10/10 Shoulder Exorotations

Then onto 1-2 sets:

  • 5 Clean Deadlifts
  • 5 Hang Clean Pulls
  • 5 Paused Low Hang Clean Pulls (Pause at start and above knee)
  • 5 Paused Clean Pulls (Pause below and above knee)
  • 5 Power Cleans

Weightlifting Technique

Pull focus

3-4 RFQ:

  • 3 position clean pull (from floor, low hang, hang) & 1 power clean

Then continue building weight:

3-5 RFQ:

  • 1 Clean pull & 2 Power Clean

*Weight is not important, focus on quality of movement, so make sure the bar is heavy enough to give you some feedback, but not so heavy weight is a limiting factor.

Workout

Anne’s Bday Bash

20 min AMRAP In Teams of 3

P1: Max Distance on Rower/Ski*

*Change every 400 m

P2 & P3:

AMRAP

  • 9 BMU/C2B/Pull Ups/Ring Rows Synchro
  • 12 BB Overhead Squats @ 70/50 kg IGYG
  • 32 Double Unders Synchro

*Score is total distance & total reps combined.

Tuesday 10 December

Warming Up

2-3 RFQ:

  • 10/10 Dead Bugs
  • 5 Suitcase Carry Deadlifts R straight into 20 m Suitcase Carry – min 16 kg KB
  • 5 Suitcase Carry Deadlifts L straight into 20 m Suitcase Carry – min 16 kg KB

Strength/WL

  • 2 x 6 Deadlifts 72-76%
  • 2 x 5 Deadlifts 76-80%
  • 1 x 4 Deadlifts 80-84%

After each set:

  • 5 Push presses

Workout

10 min EMOM

  • Odd: 15″ Max (C2B) Pull Ups
  • Even: 5 Line Facing Burpees

2 min rest

5 min AMRAP:

  • 3 Wall Walks
  • 9 TTB / Leg Raises

Wednesday 11 December

Warming Up

  • Row/Ski exactly 100 m x 3 – for each m you are over or under: perform 1 sit up. Cover the screen for round 2/3

For the bike it’s 200 m and per 2 m

Conditioning

Get your stuff ready, prep each movement

Workout

2 RFT:

  • 1000 m Ski/Row / 2k Bike
  • 30 DBL DB Box Step Overs @ 2 x 22.5/15 kg
  • 40 V-ups
  • 1000 m Ski/Row / 2k Bike
  • 30 DBL DB Hang Snatches @ 2 x 22.5/15 kg
  • 40 Box Jump Overs

TC = 40 min

*Long grind today. Find a sustainable pace and try to hold this. We want to be working at around 70-80% max.

Thursday 12 December

Warming Up

1-2 Sets:

  • 10 Slow Goblet Squats with light weight
  • 10 Goblet Presses from bottom of Squat Position

1-2 Sets

  • 5 Clean Deadlifts
  • 5 Tall Muscle Cleans
  • 5 High Hang Muscle Cleans & Strict Press
  • 5 High Hang Power Clean & Strict Press
  • 5 Hang Power Clean & Push Press
  • 5 Hang Squat Clean & Push Press
  • 5 Power Clean & Push Jerk
  • 5 Squat Clean & Push/Split Jerk

 

Weightlifting Technique

  • 2 x 5 Clean & Jerks @ 75-80%
  • 2 x 3 Clean & Jerks 85-90%
  • 2 x 1 Clean & Jerk @ 92.5% +?

*All performed as singles – build weight over all sets. Try to work up to a really challenging single. If you’re having a good day, go for a max.

Workout

5 min AMRAP x 3

  • 400 m run
  • 20 (Deficit) HSPU / (Pike) Push Ups / Incline Push Ups
  • AMRAP KB Swing @ 32/24 kg

2 min rest between AMRAPs

*Score is your lowest score

Friday 13 December

Warming Up

30″ ON / 30″ OFF x 9

  1. 10 Scapula pull ups into deadhang
  2. Ski erg
  3. Ring Rows

Gymnastics – Butterfly/Kipping Technique

2-3 RFQ:

  • Butterfly: 10 Shoulder Circles With Cone Between Feet & 10 Boxed Butterfly Pull Ups
  • Kipping: 5-10 Kip Swings With Cone Between Feet & 10 Boxed Kipping (C2B) Pull Ups

Then onto:

3-4 RFQ:

  • 5-10 Butterfly (C2B) Pull Ups
  • 5-10 Kipping (C2B) Pull Ups

Between each set:

  • 30″ Hollow Body Hold

Workout – Amsterdam Throwdown workout 24.3

In teams of 4:

8 RFT:

  • 20 TTB synchro (per pair)
  • 15 Box Jump Overs synchro
  • 10 Hang Power Cleans synchro @ 70/47.5 kg

TC = 14 min, but you will get 16

*Pairs alternate full rounds, so 2 work and 2 rest and each pair does 4 rounds.

Elite weights: 70/47.5 kg

RX weights: 60/40 kg

*Scale the rep ranges down so you can stick to the 2 min timecap per round if needed.

Saturday 14 December

Warming Up

1-2 sets of:

  • 30″/30″ PVC External Rotation Stretch
  • 10/10 Squat & Reaches

2-3 RFQ:

  • 5 Superslow Eccentric Front Squats (explosive on the way up)
  • 10 Ring Rows

Strength

  • 2 x 6 Paused Front Squats 0-2-X-0
  • 2 x 5 Paused Front Squats 0-2-X-0
  • 1 x 4 Paused Front Squats 0-2-X-0

After each set:

  • 5/5 SA Row

*We are moving away from the tempo, but there’s still a 2″ pause at the bottom of the front squat. Try to be as explosive as you can standing up. 

Workout

3 RFT:

  • 5/3 Strict C2B Pull Ups
  • 9 D-ball Squats
  • 5/3 Strict Pull Ups
  • 6 D-ball to Shoulder
  • 5/3 Strict Chin Ups
  • 3 D-ball GTOH

TC = 18 min

*You have one min per movement. We’re working on improving our strict pulling strength so focus on that for today. Make the D-ball lighter if needed.

RX = 50/35 kg – 5 reps – no bands

I+ = 35/30 kg – 3 reps – no bands

I = 35/30 kg – 5 reps – bands

B = 30/20 kg – 3 reps – with bands – Do strict pull ups for movement 1, strict chin ups for movement 2 & ring rows for movement 3.

Sunday 15 December

Warming Up

1-2 sets:

  • 10 I,Y W raises with small plates
  • 10 OH Wall Slides

Then with empty barbell:

  • 5 Snatch Deadlifts
  • 5 Hang Snatch Pulls
  • 5 Paused Low Hang Snatch Pulls (Pause at start and above knee)
  • 5 Paused Snatch Pulls (Pause below and above knee)
  • 5 Power Snatches

 

Weightlifting Technique – Pull Focus

3-4 RFQ:

  • 3 position snatch pull (from floor, low hang, hang) & 1 Power Snatch

3-5 RFQ:

  • 1 Snatch Pull & 2 Power Snatches

*Weight is not important, focus on quality of movement, so make sure the bar is heavy enough to give you some feedback, but not so heavy weight is a limiting factor.

 

Workout – Intervals

2′ ON / 1′ OFF x 6

  • Odd sets: 15 DBL DB Hang Snatches @ 2 x 22.5/15 kg into AMRAP DU
  • Even sets: 15 DBL DB Burpee Deadlifts @ 2 x 22.5/15 kg into AMRAP XSU

*Skipping and heavy DB’s, try to push the pace on the DB without burning up to much and mess up your skipping. Choose 2 moderately challenging skips. SU, Alternating DU, or reverse SU are also an option.